Why are fig bars so high in sugar? The surprising truth behind this snack

November 7, 2025 •

4 min read

Figs themselves are naturally high in sugar, but the dehydration process further concentrates these sugars, making them a very sweet fruit. For this reason, many people are surprised to find out just why are fig bars so high in sugar, especially when they're marketed as a healthy snack.

Quick Summary

Fig bars contain concentrated natural sugars from dried figs, often compounded by added sugars and syrups for flavor and texture. This article breaks down the sugar content, ingredient sourcing, and how to assess if a fig bar is a healthy choice for your diet.

Key Points

Dried figs concentrate sugar: The dehydration process removes water, concentrating the figs' natural sugars into a smaller, denser form.
Added sugars are common: Many commercial fig bars contain additional sweeteners like cane sugar or brown rice syrup for taste and texture.
Fiber moderates absorption: The fiber in figs helps slow the absorption of sugar, but added sugars can cause sharper blood sugar spikes.
Labels matter: Always check the 'Added Sugars' section of the nutrition label to understand the product's true sugar content.
Homemade versions offer control: Making fig bars at home allows you to control the sugar content and incorporate other nutritious ingredients like nuts and seeds.
Portion control is essential: Because of their concentrated sugar and calories, consuming fig bars in moderation is crucial for a healthy diet.

The Dual Source of Sugar in Fig Bars

Fig bars contain a combination of two primary types of sugar: the naturally occurring sugar from the figs themselves and added sugars from other ingredients in the recipe. Understanding the distinction is crucial for evaluating their overall health impact.

Concentrated Natural Sugars from Dried Figs

The most significant contributor to the high sugar content comes directly from the figs. The drying process removes a substantial amount of the fruit's water content, causing the remaining sugars to become highly concentrated. For example, dried figs can contain nearly five times the sugar of fresh figs by weight. In a typical 28-gram serving of dried fig paste used in many bars, you can expect around 13 grams of naturally concentrated sugar.

The effect of dehydration on figs:

Water removal: The drying process significantly reduces the fruit's moisture, shrinking its size.
Sugar concentration: With less water, the natural sugars (fructose and glucose) are packed into a smaller, denser form.
Glycemic impact: This concentration means the sugars are absorbed more quickly into the bloodstream, potentially leading to a blood sugar spike, especially without other food components to slow digestion.

The Role of Added Sugars and Syrups

Beyond the figs, many commercial fig bars contain additional sweetening agents. These are often included to enhance the flavor, improve the texture of the crust, and act as a binding agent. Common culprits include cane sugar, brown rice syrup, and high-fructose corn syrup.

Taste and sweetness: Added sugars provide the classic, uniform sweetness consumers expect from a snack bar.
Texture and stability: These sugars contribute to the desirable chewiness of the filling and crispiness of the crust.
Ingredient list placement: A quick check of the ingredient list reveals the truth. If sugar, cane sugar, or syrup is listed as the second or third ingredient, it is a significant component of the bar's total sugar content.

Natural vs. Added Sugar: What's the Difference for Your Body?

While chemically similar, the way your body processes sugar from whole fruit versus added sugar is fundamentally different. Figs provide fiber, which helps regulate sugar absorption, while added sugars offer a quicker, less-buffered influx.


Feature	Concentrated Natural Fig Sugar	Added Sugar (Cane, Syrups)
Source	Naturally present in the fig fruit.	Separately manufactured and added during processing.
Nutritional Profile	Comes bundled with fiber, vitamins, and minerals.	Contains no nutritional value beyond pure sweetness.
Absorption Rate	Slower absorption due to the presence of fiber.	Rapid absorption, leading to sharper blood sugar spikes.
Health Impact	Associated with the nutritional benefits of the whole fruit.	Linked to weight gain and chronic diseases when over-consumed.

Decoding the Nutrition Label: What to Look For

To make an informed choice, consumers should look beyond the marketing and carefully examine the nutrition label. Start by identifying the 'Total Sugars' line, but more importantly, look at the 'Includes Added Sugars' value. This distinction provides a clear picture of the product's sweetening sources. Be aware that some manufacturers may use other names for sugar, such as brown rice syrup or fruit juice concentrates, which also contribute to the added sugar total. Opting for brands with no added sugars or using natural sweeteners like fruit juice concentrate can make a considerable difference.

Healthier Alternatives to Store-Bought Fig Bars

For those seeking a low-sugar alternative, there are several options. Homemade fig bars allow for complete control over the ingredients, often replacing refined sugars with natural alternatives and increasing healthy fats and fiber. For example, adding nuts, seeds, and oats can enhance texture and nutritional value. Other options include:

Homemade oatmeal bars: A base of oats, natural sweeteners, and dried fruit provides fiber and sustained energy.
DIY fruit and nut bars: Combine dates, figs, nuts, and seeds in a food processor for a naturally sweet, no-bake option.
Fresh fruit: Pairing fresh figs with a handful of nuts is a simple, satisfying snack with a lower sugar concentration than dried fruit.

Conclusion: Figuring Out the Sugar Content

While fig bars can offer some nutritional benefits like fiber and minerals, their high sugar content warrants mindful consumption. The combination of naturally concentrated sugars from dried figs and often significant amounts of added sweeteners contributes to their overall high sugar profile. By understanding these sources and reading labels carefully, you can make smarter choices about this popular snack. Moderation is key, and opting for homemade versions or whole-food alternatives can be a healthier and more nutrient-dense path. This knowledge empowers you to enjoy the flavor of figs without the negative effects of excessive sugar intake.

Authoritative Link Example: Harvard School of Public Health on Added Sugars

Frequently Asked Questions

The high sugar content in fig bars comes from two main sources: the concentrated natural sugars from the dried figs used in the filling, and additional sugars like cane sugar or syrups that are often added to both the filling and the crust for sweetness and texture.

Yes, the process of drying fruit removes its water content, which concentrates the natural sugars and calories into a much smaller, more energy-dense package. This is why dried fruits generally have a higher sugar and calorie content per serving by weight compared to their fresh counterparts.

No. The sugars from the dried figs are considered 'intrinsic' and come packaged with fiber, which slows absorption. In contrast, added sugars offer no nutritional benefits and are absorbed more quickly, potentially causing blood sugar spikes.

To find a lower-sugar option, carefully read the nutrition label and check the ingredient list. Look for bars that have low or zero 'Added Sugars' and use natural sweeteners like fruit juice concentrates instead of cane sugar or corn syrup.

Fig bars can be part of a balanced diet if consumed in moderation. They offer some fiber and nutrients from the figs and whole grains, but their high sugar content means they should be treated more like a treat than a staple health food. Portion control is key.

Healthier alternatives include making your own homemade fig bars to control sugar content, or simply eating fresh figs, which have a much higher water content and lower sugar concentration per gram.

Fig paste is derived from the fruit itself and provides natural sweetness and fiber. However, manufacturers often add extra cane sugar to achieve a more consistent and sweet flavor profile, which is why it appears as a separate ingredient.